Workout of the day
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Back squats
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Minute 0: 5 reps
Minute 1: 5 reps
Minute 2: 5 reps
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Minute 4: 4 reps
Minute 5:30: 4 reps
Minute 7:00: 4 reps
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Minute 9:00 4 reps
Minute 11:00: 4 reps
Minute 13: 4 reps
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Bike interval
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4 sets of :30 second sprints
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Row interval
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4 sets of 1 minute sprints
WORKOUT OF THE DAY - - 25 Double undres 5 Burpee box jumps 10 KB swings 2 Rope Climbs - 50 Double unders 7 Burpee Box Jumps 15 KB swings 3 Rope Climbs - 75 Double Unders 9 Burpee Box Jumps 20 KB Swing
Workout of the day - - Run 800 Meters 30 Power Clean and Jerks Run 800 Meters 30 Power Snatches Run 800 Meters 30 Overhead Squats Run 800 Meters ****NO SUBSITUTIONS FOR RUNNING
Workout of the day - Complete the following: - 5 Min AMRAP: - 30 Double unders 2-4-6-8-10-12.....100 Overhead Squats @115/85 - 5 min AMRAP: - Run 100 meters 2-4-6-8-10-12...100 Push Press @115/85 - 5
